**new group has been created on Facebook. It's for CrossFit CrownTown's Competitive Team. All events will be listed on this page. Click here for more info. To clarify this is for athletes competing in events.

***4:30pm class is now open

****Wednesday, August 15, the PM classes will have a special schedule in order for our Supermarket Sweep to take place at 8pm that night inside Trader Joes. 4:30pm & 5:30pm classes will be merged to form one class at 5pm and the 6:30pm & 7:30pm classes will do the same thing at 6pm. Don’t forget to bring your $25 cash buy-in to enter the challenge.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

World Class Fitness in 100 Words;

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
-Provided by CrossFit.com